You open your phone to check one headline. A few minutes later, you have watched several distressing videos, read arguments in the comments and moved through dozens of updates without feeling any better informed. If this sounds familiar, you may recognise the habit commonly called doomscrolling.
Doomscrolling means repeatedly consuming negative or threatening online information, sometimes despite wanting to stop. It can happen during a stressful news cycle, late at night or whenever an uncomfortable moment sends you reaching for your phone.
A systematic review and meta-analysis published in Frontiers in Psychology on September 18, 2026, examined research on doomscrolling and psychological wellbeing. The authors reported associations between doomscrolling and poorer mental-health outcomes, but also highlighted important limitations: the available studies varied considerably, and the evidence was not strong enough to establish that doomscrolling directly causes those outcomes.
Why is it so hard to stop scrolling?
Online feeds provide a constant stream of new information. A worrying headline can create the feeling that you need to keep checking for an explanation or an update. Recommendations, autoplay and endless feeds make it easy to continue even when the experience is unpleasant.
Staying informed is not the problem. The difficulty begins when checking turns into a repetitive habit that leaves you distracted, tense or unable to disengage.
Seven ways to break the negative news cycle
1. Decide what you need to know
Before opening a news app, ask yourself what information you are looking for. A specific question gives your session a purpose and makes it easier to stop when you have the answer.
2. Choose a news-checking window
Try checking reliable news sources at planned times instead of refreshing throughout the day. Start with a schedule that fits your responsibilities rather than setting a strict limit you cannot maintain.
3. Turn off unnecessary alerts
Keep notifications for genuinely important updates and disable those that repeatedly interrupt you. You can still check the news intentionally without every new headline demanding immediate attention.
4. Make your feed less distressing
Unfollow accounts that repeatedly share sensationalised content, mute topics when necessary and diversify your sources. Prefer reporting that provides context and distinguishes confirmed facts from speculation.
5. Protect your bedtime routine
Consider keeping your phone away from your bed and replacing late-night scrolling with reading, music or another calming activity. If you need your phone for an alarm, place it far enough away to discourage automatic checking.
6. Notice how you feel after scrolling
Pay attention to whether a session leaves you informed, overwhelmed or distracted. This is not a test of willpower; it is a way to recognise which habits help and which ones may need adjusting.
7. Replace the habit with a small action
When you feel the urge to scroll, try a short walk, a conversation, a stretch or a few minutes away from your screen. You do not have to abandon technology. The aim is to create a little space between the urge and the response.
When should you seek extra support?
If online content is consistently interfering with sleep, relationships, work or daily functioning, consider speaking with a qualified mental-health professional. Practical changes can help some people, but they are not a substitute for individual care when distress is persistent or severe.
The goal is informed, not overwhelmed
Being aware of the world matters. So does protecting the attention and energy you need to live your own life. You can stay informed without consuming every update as it arrives.
Try one small change today: turn off a nonessential alert, set a news-checking window or leave your phone outside the bedroom. Notice whether the change makes your day feel more manageable.
What triggers your doomscrolling most often — breaking news, social media debates or late-night browsing? Share the habit that has helped you regain control.
This article is for general educational purposes and is not a diagnosis or substitute for professional mental-health care.
Research: Doomscrolling, mental health, and psychological well-being: systematic review and meta-analysis.
